Is Oat "Milk" Actually Healthy?

Walk into any coffee shop in Naples, FL, and you'll likely hear someone order a latte with oat "milk". Advertised as a healthier, more sustainable alternative to cow’s milk, oat "milk" has exploded in popularity over the past few years. But is this trendy oat "milk" really healthy for your body—or are we being misled by slick marketing? Let’s peel back the label and take a closer look.

The Cost Comparison: A Tale of Two Milks

Despite the massive difference in production costs, oat "milk" is often sold at a premium. Why? The answer lies in clever marketing and hidden ingredients. Oats are among the cheapest crops in the world—costing around 5 cents per pound. When mixed with water, that pound of oats can yield up to 15 liters of oat "milk".

Compare that to cow’s milk:

• $1.11 per liter to produce

• Includes the cost of feeding, housing, milking, storing, and transporting real animals

• Retail price (2023 USDA): $4.36/gallon

• Oat milk retail price: $5.30/gallon, with some brands charging 2.5x–4x more than cow’s milk

Cost Comparison

Oat "milk" costs = $0.05 for 15 liters

Cow milk costs = $16.11 for 15 liters

That is over 300 times cheaper than cow milk!! So why do they continue to charge as much as cow milk? Seems pretty greedy!

Oat Milk's Hidden Sugar Trick

One of the most popular brands, Oatly, uses an enzyme called amylase to break down oat starches into a sugar called maltose.

Why does that matter?

• Maltose has a glycemic index of 105—nearly double that of white sugar (GI of 65)

• The primary sugar in cow’s milk, lactose, has a much lower GI of 46

• Maltose spikes blood sugar levels rapidly, making oat milk behave more like a sugary soda in your body than a glass of milk

Here’s the kicker: the FDA does not require companies to list sugars that form during manufacturing. That means maltose won’t show up on the label—even though it’s there. Some oat milks even flaunt the phrase “no added cane sugar”, leading health-conscious buyers to believe it's a low-sugar product.

In reality, a cup of Oatly has a sugar load that rivals a cup of Coca-Cola.

The Oil You Didn’t Ask For

Milk naturally contains fat. Oats and water do not. So how do oat milk brands create that rich, creamy mouthfeel? They add seed oils—cheap, highly processed fats extracted from canola, sunflower, or rapeseed.

Why is this a problem?

• These oils are very unstable when heated during production

• Heating leads to the formation of toxic compounds called aldehydes, which have been linked to cancer and inflammation

• These oils are not added for your health, but for texture and shelf life—and profits

What Helps It Froth? A Bone-Based Emulsifier

Because water and oil don’t mix, oat milk needs a stabilizer. Oatly uses dipotassium phosphate, a synthetic emulsifier that helps their product froth like milk.

But here’s what you might not know:

• Dipotassium phosphate can be sourced from animal bones and urine

• Excess phosphates have been associated with kidney disease, calcium deposits, and even heart attacks

• Some experts believe phosphates could become the next “trans fat”—widely used before public outcry forced companies to remove them

So much for “plant-based purity.”

Marketing vs. Reality

Beyond the ingredients, oat milk brands—especially Oatly—have built a reputation on bashing dairy and making lofty health and climate claims.

They claim:

• Real milk’s saturated fat is harmful

• Drinking their oat beverage will lower your cholesterol

• Their product reduces greenhouse gas emissions by 73% compared to milk

Some of these claims are exaggerated, while others are scientifically weak or based on cherry-picked studies. For example, the idea that saturated fat is harmful has been widely challenged in recent research, especially when it comes from natural, whole foods like milk.

Oatly even faced legal action in the EU, resulting in a ban on calling their product "milk." That didn’t stop their momentum though—after partnering with Starbucks in 2021, their sales surged by 200%, and oat milk quickly became a cafe favorite.

So... Is Oat Milk Actually Healthy?

In moderation, oat milk may not be harmful for everyone. But it’s far from the health food it’s often portrayed to be. If you're lactose intolerant, there are still better options—such as raw milk from A2 cows, goat milk, or even unsweetened nut milks with minimal ingredients.

From a production and ingredient standpoint, oat milk is:

• Cheaper to make

• More processed

• Higher in sugar (maltose)

• Contains seed oils and synthetic additives

• Lacks the natural proteins, fats, and vitamins found in real milk

A Functional Medicine Perspective

At Harmony Health Clinic in Naples FL, we help our patients make informed decisions about their nutrition—not based on trends, but on how the body truly functions.

If you’re experiencing:

• Blood sugar crashes

• Digestive issues

• Chronic fatigue or inflammation

…it may be time to look more closely at the ingredients in your “healthy” foods and drinks. Oat milk could be part of the problem.

Final Thoughts

Milk alternatives like oat milk may seem like a health-conscious choice, but their ingredients often tell a different story. Between the blood sugar impact, inflammatory oils, and synthetic additives, many of these products are more processed than they appear.

Real food—like real milk—often wins when it comes to nutrient density and metabolic health.

Ready to Optimize Your Nutrition?

At Harmony Health Clinic, we offer personalized nutrition and functional medicine consultations to help you feel your best from the inside out.

Contact Us

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a licensed healthcare professional.